Fitness
A) EMOM x 5 sets each
Minute 1: 12 alternating DB standing presses (6/side)
Minute 2: 12 DB weighted glute bridge
B) E3MOM x 4-6 sets
– 200m run
– 6 double DB hang power snatch
– 6-8 strict pull-ups
Performance
A) EMOM x 10 sets:
– 1 push press
B) E3MOM x 4-6 sets
– 200m run
– 6 double DB hang power snatch (35/25)
– 8 pull-ups, 6 chest to bar pull-ups, 4/3 bar muscle ups
Fitness
A) E2M x 5 sets
– 8 BB Romanian deadlifts
– 10 DB renegade rows
B) For time:
– 60/45 cal row
– 40 RKB swings
– 20 burpee box step ups
Performance
A) E2M x 5 sets:
– TnG power clean clusters 1.1.1
*R10S between singles. Add weight each set.
B) For time:
– 75/50 cal row
– 25 power cleans (135/95, 115/75)
– 25 burpee box jump overs
Fitness
A) E5M x 5-7 sets:
– 300 or 400m run
– 6/side DB single arm hang clean & jerk
– 12 weighted sit-ups
Performance
A) E5M x 5-7 sets:
– 400m run
– 6/side DB single arm hang clean & jerk (55/35)
– 8 toes to bar
*Keep run pace within 5 seconds of each other
*Keep thrusters tough but UB. Goal is high total amount of weight lifted.
Fitness & Performance
B) 3 sets for quality:
– 8/side TGUP sit-up
– 10 bent over reverse flys
– 12 DB hammer curls
Fitness
A) E3M x 4 sets
– 12 x DB or BB bench press
B) 5 rounds for time:
– 60 single unders
– 20/15 perfect push-ups
– 10 strict pull-ups
C) 3 sets:
– 8/side bent over rows
– 12 DB lat pull-overs
Performance
A) E3M x 4 sets – bench press
Set 1: 12 @ 60-64%
Sets 2-4: @ 58%
B) 5 rounds for time:
– 50 double unders
– 20/15 perfect push-ups
– 10 strict pull-ups
C) 3 sets:
– 8/side bent over rows
– 12 DB lat pull-overs
Fitness
30 min AMRAP switching each movement with a partner:
– 12 DB or BB thrusters
– 250/200m row
– 9 strict pull-ups or ring rows
– 200m run
– 6 burpees
Performance
30 min AMRAP switching each movement with a partner:
– 15 thrusters (95/65, 75/55, 65/45)
– 250/200m row
– 12 pull-ups
– 200m run
– 9 burpees over the barbell
Fitness
A) EMOM x 5 sets
1: 8 DB incline press
2: 8-12 inverted BB row
3: 15 DB weighted glute bridges
Performance
A) E90S x 10 sets
Sets 1-3: 3 x snatch
Sets 4-6: 2 x snatch
Sets 7-10: 1 x snatch
*Go off feel today, don’t worry about percentages.
Fitness & Performance
B) 3-4 sets for quality:
– 1 lap KB chaos waiters carry
– heavy sled drag (forward down, reverse back)
– 16 DB walking lunges + 16 DB death march (don’t put weights down between)
– 16 alternating extended plank KB pull-through
Fitness
A) EMOM x 4 sets
1: 10 weighted step-ups L
2: 10 weighted step-ups R
3: 10 BB bradford presses
4: 6-12 close grip push-ups
B) E3MOM x 4-6 sets:
– 12/9 or 10/7 cal row
– 10 double KB front squats
– 8 push ups
Performance
A) E2MOM x 8 sets:
– 2 front squats @ heaviest weight from last week
B) E3MOM x 4-6 sets:
– 15/12 cal row
– 12 double KB front squats
– 9/7 push ups
Fitness & Performance
A) EMOM x 8 sets:
– 2 push press
*Build to a heavy but sharp set of 2.
Fitness
B) EMOM x 20-30 min
– 6 DB push press
– 5 sit-ups
– 4 burpees
Performance
B) EMOM x 20-30 min
– 6 push jerk (115/75)
– 6 toes to bar
– 6 burpees